Best Plant Milk for Protein: Complete Ranking (2026)

Looking for the highest protein plant milk? Whether you're building muscle, trying to lose weight, or just want to boost your daily protein intake, not all plant milks are created equal.

Some plant milks pack as much protein as cow's milk (8g per cup), while others have barely any at all. In this guide, we'll rank every major plant milk by protein content and show you exactly which ones deliver the most bang for your buck.

Complete Protein Ranking: All Plant Milks Compared

Here's how every major plant milk stacks up for protein content per 8 oz (1 cup) serving:

For reference: Cow's milk contains 8g of protein per cup. Only soy milk and pea milk match or exceed this naturally.

Detailed Breakdown: Top Protein Plant Milks

🥇 #1: Soy Milk (7-9g)

The Protein King. Soy milk has been the gold standard for plant-based protein for decades, and for good reason.

Why it wins:

• Complete protein: Contains all 9 essential amino acids your body needs
• Matches cow's milk: 7-9g per cup depending on brand
• Affordable: Usually cheaper than specialty milks like pea or flax
• Versatile: Works in coffee, smoothies, cooking, and drinking straight
• Bonus nutrition: Often fortified with calcium, vitamin D, and B12

Best for: Anyone serious about protein intake. Ideal for protein shakes, post-workout recovery, and muscle building.

Want to learn more about soy milk's health benefits? Check our complete guide on whether soy milk is healthy.

🥈 #2: Pea Milk (8g)

The New Challenger. Pea milk (most commonly the Ripple brand) has exploded in popularity as a high-protein, allergen-free alternative.

Why it's great:

• 8g protein per cup: Matches cow's milk exactly
• Allergen-free: No soy, nuts, or gluten
• Creamy texture: Thicker and richer than almond or oat milk
• Complete protein: All 9 essential amino acids
• Sustainable: Peas require less water than almonds or oats

What About Oat Milk?

Oat milk is everywhere right now—especially in coffee shops—but it's not a protein powerhouse.

Oat milk protein: 2-4g per cup (depending on brand)

That's about half the protein of soy or pea milk. However, some brands are starting to fortify oat milk with pea protein to boost levels to 8g per cup. If you love oat milk's taste, look for protein-fortified versions.

Why Almond & Coconut Milk Fall Short

If protein is your priority, skip these:

Almond Milk: Only 1g protein per cup. It's low-calorie and great for weight loss, but terrible for protein.

Coconut Milk: 0-1g protein. High in fat, low in everything else. Good for baking, not for nutrition.

Cashew Milk: 1g protein. Creamy and delicious, but not a protein source.

Best Ways to Use High-Protein Plant Milk

1. Protein Smoothies

The #1 use case. Blend soy or pea milk with bananas, berries, spinach, protein powder, nut butter, and seeds. You'll easily hit 20-30g of protein per smoothie.

2. Post-Workout Recovery

Drink a glass of soy or pea milk within 30 minutes after exercise. The protein helps repair muscle tissue and supports recovery.

3. Breakfast Boost

Use high-protein milk on cereal or oatmeal. Add some nuts or seeds for even more protein.

4. Coffee & Lattes

Both soy and protein-fortified oat milk work great in coffee and froth well for lattes. Start your day with a protein boost!

❓ Frequently Asked Questions

What plant milk has the most protein?

Soy milk and pea milk tie for the highest protein content at 7-9g and 8g per cup respectively. Both contain complete proteins with all 9 essential amino acids, making them comparable to cow's milk which has 8g per cup.

Does oat milk have protein?

Yes, but not much. Regular oat milk contains only 2-4g of protein per cup, about half of what soy or pea milk provides. Some brands now fortify oat milk with pea protein to boost the protein content to 8g per cup.

Is plant milk protein complete?

Soy milk and pea milk contain complete proteins with all 9 essential amino acids your body needs. Oat, almond, coconut, and cashew milk have incomplete proteins that lack one or more essential amino acids.

Which plant milk is best for building muscle?

Soy milk is best for building muscle because it provides 7-9g of complete protein per cup at an affordable price. Pea milk is a close second with 8g of complete protein per cup. Both support muscle recovery and growth when consumed after workouts.

How much protein is in almond milk?

Almond milk contains only 1g of protein per cup, making it one of the lowest-protein plant milks. While great for low-calorie diets, almond milk is not a good protein source. Choose soy or pea milk if protein is your priority.

Can I use plant milk in protein shakes?

Yes! Soy milk and pea milk are excellent bases for protein shakes. They add 7-9g of complete protein before you even add protein powder, helping you easily reach 25-35g of protein per shake. They also blend smoothly and taste neutral.

Final Verdict: Which Plant Milk for Protein?

If you're serious about getting protein from plant milk, your best options are:

1. Soy milk — Best overall for protein, price, and availability
2. Pea milk (Ripple) — Best for allergen concerns, great protein
3. Protein-fortified oat milk — Best if you love oat milk but want more protein

Skip almond, coconut, and cashew milk if protein is your goal. Save those for other uses (coffee, low-calorie needs, etc.).

Pro move: Combine high-protein milk with other plant protein sources to easily hit your daily protein targets. Your muscles—and your health—will thank you! 💪